Home  •  Joint Health Week: [Food Diary Feb 6]

Joint Health Week: [Food Diary Feb 6]

on February 12, 2014 IN Food Diary & Recipes
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Fresh Fruit & Berries
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The Good, the Bad, and the Ugly.. keeping a record of everything I eat to inspire me to be ever-conscious about what goes into my body, to look for holes, to inspire more research, to motivate me to get rid of unhealthy habits, and to become accountable to my choices.

This post goes hand-in-hand with the following post (too big to have on the one page)

Food Diary Prelude

My health focus this week: Joint Health

Last week I had problems with my right knee, left calf, left ankle, and both legs at varying stages, and my right knee especially is still giving me some grief. All could’ve been caused by work, but I still want strong, healthy joints and bones. So this week, with the new focus on joint health, I need to incorporate more of the following type of foods which should be interesting since I have been focusing on raw, mostly-plant-based meals for months, and only cook occasionally. I’ve felt so good for so many months and without much of a complaint about anything, so it will be a very good experiment to see if eating more cooked foods, making bone broth, eating sardines and incorporating slight variations in my diet will have any noticeable effect on my “energy” and “mood” levels :) which I definitely want to keep the same. Not that one week is going to make much of a difference, but ever-experimenting! And I really, really want to fix this knee:

  • Meat: Sardines (which I’ve never tried), Tuna, Chicken, Eggs
  • Vegetables: Beans, Broccoli, Carrots, Cabbage, Dark Leafy Greens, Kale, Red Bell Peppers
  • Fruit: Apricots, Avocados, Bananas, Citrus, Olives, Pineapples
  • Berries: Blueberries, Raspberries, Strawberries
  • Nuts: Brazil Nuts, Walnuts
  • Seeds: Flaxseed, Quinoa, Sunflower Seeds
  • Herbs: Ginger, Parsley
  • Spices: Cinnamon, Turmeric, Cayenne Pepper
  • Liquid: Water
  • Other: Yogurt, 20-mins in the vitamin D-stimulating sun
  • Nutrition Focus: Vitamin C, Vitamin A, Vitamin E, Selenium, Vitamin D, Omega-3, Glucosamine, Glutamine, Magnesium, Manganese, Chromium, coQ10, Apple Cider Vinegar, MSM

and need to avoid as much as possible the trigger-foods:

  • Foods to avoid: 4-legged foods, heated, grilled, fried, or pasteurized foods, sugars & refined carbohydrates, dairy products, alcohol, salt, & corn oil.

Ok, let’s see what I can do with this information lol. First stop, looking up which foods are in season now, then creating a grocery list and taking a drive. Was able to get most of the ingredients needed to incorporate most of the above into my weekly diet. I didn’t get yogurt, red bell peppers, or any more olives, I spent heaps more (double) than I normally spend though, but that was mostly me having “one of this” “one of that” etc. I couldn’t just stick to my meal plan, I wanted to try all the stone fruit and berries that are currently in season and looking mighty tasty! (The most expensive being all the berries.. irresistible though and although expensive, they are half the price of what they will be soon, so I’m going to enjoy them while they are in season).


Thursday 6th Feb 2014

Fresh Berries & Grapes

Chicken Bone Broth
Weather Check: Sunny 20°C , then Hot 34°C (93°F)
Mood Check: A little anxiety from not being paid for 1/2 my hours at work, in good spirits however, pain in the right knee is noticeable when crossing my legs or bending down.
Sleep Check: 5.5 Hours
Activities: Facebook check, today’s goal is to finally start working on this site’s community area now that I have a clearer idea of what it will be about, researching more about joint-health, went to the shopping centre, washed my fruit & made fruit salad.
Listened to some podcasts (2 x medical sceptics podcasts, which were kinda interesting and nerdy)
Currently listening to some doctor lecturer recording to teach medical students how to diagnose colon cancer in a 25yo male with no family history of cancer, which is shocking so far.., he talks about 100’s of colorectal polyps showing up, and as part of the diagnosis they (the students) need to work out whether they should consider it a hereditary cancer or not, and his answer about the polyps was “we don’t know why or how”.. never once bringing up diet or the lifestyle of the patient as a causing factor..or as an additional recommendation of treatment or research; he only mentioned genetics and gene-mutations. Seriously, I’m trying to get on a page where I can consider trusting the medical industry.. and I hoped to learn a lot about cellular-level healing by listening to DNA & Cancer podcasts, but I’m disappointed so far that it’s always “we don’t know.. cut it out.. radiate it.. poison it’. .and never-ever considering anything else as an option, I’m sorry, I’m just not on the same page as that.. at least meet half way lol.. at least ask the patient about diet/lifestyle to see if you can make a connection, or at least recommend a lifestyle change for after the “surgery/chemical treatment”.. at least “go there”… bring it up.. something!)
Started to make a bone broth (for potential joint health) and lunch at the same time, not used to having ‘cooked lunches’, let alone cooking bone broth, boiling veggies, or eating sardines!, but this week is a new body experiment and getting my knee back is important.. so am going with it!
Went for a 30 minute walk in the sun for my daily vitamin D fix. Made dinner (bone broth & hard-boiled egg with miso). So much for working on my site today, guess it will have to be next week. Live in the moment and that’s what happens sometimes. A day of researching, planning, shopping, cooking, listening to podcasts, walking, enjoying the sun & not much else. :)

Breakfast

Grapes Strawberries Blueberries Blackberries
Grapes Strawberries Blueberries Blackberries
Fresh Fruit Berries Grapes
Strawberries Blackberries Grapes Blueberries

(Shared with Mum & Sister and still have half the above bowl left)

Late Lunch

Nuts Seeds Nori Flakes
Walnuts, Brazil Nut, Nori Flakes, Chia Seeds, Pumpkin Seeds, Sunflower Seeds, Flaked Almonds
Quinoa Sardines
Sardines, Quinoa, Bacon, Baby Kale, Parsley, Watercress, Roma Tomato, Nuts & Seeds, Dressing & Spices

Late Dinner

Chicken Bone Broth & Hard-boiled Egg
Chicken Bone Broth & Hard-boiled Egg

Liquid

  • 7 Glasses Water

Fruit

  • Blueberries
  • Blackberries
  • Strawberries
  • Grapes
  • 1/2 Banana
  • 1 Apricot

Supplements

  • 1 tsp Olive Leaf Extract (upon waking)
  • 1/2 tsp MSM + Vitamin C (late afternoon)
  • 1 Probiotic (evening)
  • 1 tsp Bicarb Soda (before retiring)

Food

  • 1/3 Cup Soaked & Cooked Quinoa
  • 1 Can Sardines
  • 1/2 Handful Baby Kale Leaves
  • 3-4 Stalks Flat-leaf Parsley
  • 1 Slice Bacon
  • 1 Baby Roma Tomato
  • 1 Spring Onion
  • 3-4 Stalks Watercress
  • 1 Hard-boiled Egg
  • 1 Bowl Chicken Bone Broth with Carrot, Parsley, Onion, & Garlic

Nuts & Seeds

  • 5 Walnuts
  • 1 Brazil Nut
  • Pinch Flaked Almonds
  • Pinch Sunflower Seeds
  • Pinch Pumpkin Seeds
  • Pinch Nori Flakes
  • 2 Tbsp Chia Seeds

Spices / Other

  • 1/2 tsp Cayenne Pepper
  • 1/2 tsp Turmeric
  • 1 Tbsp Balsamic Vinegar
  • 1 Tbsp Apple Cider Vinegar
  • 1 Tbsp Flaxseed Oil
  • 1 Tbsp Miso 

Other Good

  • 30 Mins Walking in the Sun
  • Coconut Oil on Face
  • Magnesium Oil on lower legs

Other Bad or Debatable

  • Cigarettes
  • 1 x Coffee (2 Tbsp Milk, 1 tsp Molasses)
  • 1 x Coffee (2 Tbsp Milk, 1 tsp raw sugar)
  • 1 x Coffee (2 Tbsp Milk, 2 tsps Molasses)


Friday 7th Feb 2014

Fresh Fruit & Berries
Weather Check: Hot 31°C 
Mood Check: Happy, Hot lol, too scared to “kneel” in case I hurt my knee, slight pain in calves, noticeable pain in spine.
Sleep Check: 6 Hours
Activities: Facebook check, re-reading a cancer book (01), Watching 2 Documentaries on YouTube & Vimeo (02), (03) , Writing up Cancer blog post for many hours (probably still a few days to go on this one.. want to try and explain DNA), lunch, getting ready for work (10 mins), driving to work (40 mins), listening to weird extremehealthradio podcast on way to work and way home.. it was about “hair” and “elements”, work (4 hours), driving home from work (25 mins), cooking dinner (10 mins), eating dinner & watching tv with sis (30 mins), working on the cancer blog post (5 hours – and still not finished), damn 3am and have to work tomorrow so heading to bed.

Breakfast

Fruit Bowl
Watermelon, Apples, Pineapple, Apricot, Grapes, Strawberries, Blueberries, Blackberries

Lunch

Bone Broth (no photo)

Chicken Bone Broth & Hard-boiled Egg
Like this except without the egg

Dinner

Eggs, Bacon, Mini-Roma Tomato, Parsley, and Lebanese Bread
(no photo taken)

Liquid

  • 8 Glasses Water
  • 350 ml Vitamin C water
  • Large Fresh Juice (Lemon, Carrot, Orange, Celery)

Fruit

  • 15 Blueberries
  • 2 Blackberries
  • 10 Strawberries
  • 15 Grapes
  • 2 Apricots
  • 2″ Watermelon
  • 2″ Pineapple
  • 1/2 Green Apple
  • Squeeze of Juice of a Fresh Lemon
  • 1 Banana

Supplements

  • 1/2 tsp Tyrosine
  • 1/2 tsp MSM + Vitamin C
  • 1/2 tsp Vitamin C
  • 1/2 tsp Bicarb Soda

Food

  • 1 Bowl Chicken Bone Broth with Carrot, Parsley, Onion, & Garlic
  • 1/2 Pc of Lebanese Flat Bread
  • 2 Eggs
  • 1 Slice Bacon
  • 1 Sprig Flat-Leaf Parsley
  • 1 Mini Roma Tomato
  • 1/2 Lebanese Flat-Bread

Nuts & Seeds

  • None

Spices / Other

  • 1 Tbsp Miso
  • 1/2 tsp Cayenne Pepper

Other Good

  • Dry Skin Brushing
  • Manuka Honey & Coconut Oil on Face
  • 1 Min Cold Shower
  • Arrowroot powder instead of Dry Shampoo

Other Bad or Debatable

  • Cigarettes
  • 2 x Coffees (2 Tbsp Milk, 1 tsp raw sugar)
  • 1 x Coffee (2 Tbsp Milk, 1 tsp Molasses)
  • Normal Deodorant 3pm-3am (12 hours)

Saturday 8th Feb 2014

Sardines & Salad
Weather Check: Very, Very Hot 39°C 
Mood Check: Happy, wish I was staying home and not going to work today though, day was good, energetic, still too scared to bend my right knee but it doesn’t effect me as long as I don’t think about it
Sleep Check: 4 Hours
Activities: Facebook check, watched half energy medicine youtube video, laundry, breakfast, drive to work (30 mins), work (5.5 hrs), drive home from work (30 mins), dinner, this post, facebook, watching tv with sis in lounge (20 mins), now plan to watch half a movie in bed and try and get off this computer as I have to try and sleep early tonight somehow for work early in the morning. Argh to trying to sleep 5 hours before I normally sleep.. *sigh*.

Breakfast

Berries Grapes Plum
Strawberries, Blueberries, Grapes, Plum

Lunch

Juice & Potato Cake (no photo)

Freshly Squeezed Juice
Freshly Squeezed Juice (much bigger than this, from a Juice Bar)

Dinner

Sardines, Watercress, Baby Kale, Pumpkin, Roma Tomato, Spring Onion, Nuts & Seeds, Lemon Juice, Nori Flakes
Sardines, Watercress, Baby Kale, Pumpkin, Roma Tomato, Spring Onion, Nuts & Seeds, Lemon Juice, Nori Flakes

 

Liquid

  • 4 Glasses Water
  • 350ml Vitamin C Water
  • Fresh Juice (Carrot, Apple, Pineapple, Lemon)

Fruit

  • 20 Blueberries
  • 6 Strawberries
  • 5 Grapes
  • 1 Plum
  • 2 Handfuls Grapes

Supplements

  • 3 tsp Apple Cider Vinegar
  • 1 tsp Flaxseed Oil

Food

  • 1 Bunch Watercress
  • Handful Baby Kale
  • 1 Sprig Fresh Flat-leaf Parsley
  • 1 Mini Roma Tomato
  • 3″ Raw Butternut Pumpkin
  • 1 Cauliflower Floret
  • 1 Broccoli Floret
  • 1 Spring Onion
  • 1 Tin John West Sardines in Springwater
  • 1 Potato Cake
  • 2 Eggs
  • 1 Slice Bacon
  • 1/3 Pc Flat Lebanese Bread

Nuts & Seeds

  • 1 Tbsp Sunflower Seeds
  • 1 Tbsp Pumpkin Seeds
  • 1 Tbsp Flaked Almonds
  • 2 Tbsp Crumbed Walnuts
  • 1 Brazil Nut

Spices / Other

  • 1 tsp Cayenne Pepper
  • 1/2 tsp Turmeric
  • 1 Pinch Nori Flakes
  • 1 Pinch Black Pepper
  • 1 tsp Balsamic Vinegar
  • 1 Tbsp Extra Virgin Organic Olive Oil
  • 3 tsp Asian Mayonaise
  • 2 tsps fresh Lemon Juice

Other Good

  • 1 Cold Shower

Other Bad or Debatable

  • Cigarettes
  • 2 x Coffees (2 Tbsp Milk, 1 tsp raw sugar)
  • Normal Deodorant 11am – 7pm (8 hours)

Sunday 9th Feb 2014
(a day of take-out)

Freshly Squeezed Juice
Weather Check: Very, Very Hot .. Still 39°C & lots of Fires
Mood Check: Happy, Calm, Nothing bothers me
Sleep Check: 5 Hours
Activities: Facebook check, get ready for work, drive to work (20 mins), work (4 hrs), drive home from work (35 mins), Facebook check, Phone call (20 mins), Walk around the neighbourhood; ended up at the DVD shop (2 hours), McDonalds (yep, I know.. I walked past someone’s yummy smelling BBQ and caved), Listened to Podcast (Dr Group – ExtremeHealthRadio), Started taking notes for the podcast, Watched The Block on tv cos it’s my sister’s fave show and she had to miss out, more notes from the podcast, updating this post, and now thinking about watching some DVD’s that I got out.. yeah that sounds good.

Breakfast

Bought some White Grapes, Red Grapes, and a Banana for breakfast
(no photo)

White Grapes Red Grapes Banana (source: Web)
White Grapes Red Grapes Banana (source: Web)

Lunch

Juice & Potato Cake
(no photo)

Freshly Squeezed Juice
Freshly Squeezed Juice (much bigger than this, from a Juice Bar)

Dinner

 Grilled Chicken Wrap & a Waffle Cone
(no photo)

Chicken Wrap
Like this, except Grilled Chicken
McD Waffle Cone
McD Waffle Cone

Liquid

  • 6 Glasses Water
  • 350ml MSM, Vitamin C & Tyrosine Water
  • Fresh Juice (Carrot, Apple, Pineapple, Orange)

Fruit

  • 1 Bunch White Grapes
  • 1 Bunch Red Grapes
  • 1 Banana
  • 2 Nectarines
  • 1 Peach

Supplements

  • 1/2 tsp Tyrosine
  • 1/2 tsp MSM + Vitamin C

Food

  • Grilled Chicken
  • Tomato
  • Lettuce
  • Potato Cake
  • Icecream Waffle Cone

Nuts & Seeds

  • 1 Brazil Nut

Spices / Other

  • Aioli

Other Good

  • Manuka Honey & Coconut Oil on Face
  • 2 Hour Walk

Other Bad or Debatable

  • Cigarettes
  • 2 x Coffees (2 Tbsp Milk, 1 tsp raw sugar)
  • Normal Deodorant 8am – 8pm (12 hours)
  • McDonalds

Monday 10th Feb 2014

Freshly Squeezed Juice
Weather Check: Perfect, Warm 24°C
Mood Check: Happy, Calm, Nothing bothers me
Sleep Check: 5 Hours
Activities: Facebook check, 6 hours researching nitrosamine (see ‘facebook posts‘ & updates on ‘cure emphysema page‘), returned dvd (last night got “We Steal Secrets” the WikiLeaks documentary – very awesome, definitely going to have to buy that one for the collection.. although I went looking for a link for this post and found that you can watch the whole movie on YouTube here – still going to buy it though), went grocery shopping again and got some little containers for my bathroom (to put my homemade stuff – homemade toothpaste, activated charcoal, bicarb, apple cider vinegar, hair oils, coconut oil, magnesium oils, white vinegar, vitamin c, arrowroot powder, and more), got home and cleaned them all then filled them all up, fresh juice for breakfast, eggs & bacon for lunch, kale & veggies for dinner, watched another dvd ‘A Good Day to Die Hard’ (trailer here) which was surprisingly pretty awful sadly, and now I’m going to work on the private community area.

Breakfast

Freshly Squeezed Juice (Carrot, Apple, Pineapple, Watermelon, Orange, Ginger)

Fresh Juice
Carrot, Apple, Pineapple, Watermelon, Orange, Ginger

Lunch

Eggs, Bacon, Broccoli, Tomato, Lebanese Bread
(no photo)

Dinner

Tuna, Steamed Kale & Veggies

Tuna Kale Veggies
Tuna, Baby Kale, Cauliflower, Butternut Pumpkin, Parsley, Baby Roma Tomato, Nori Flakes, Hemp Seeds

Liquid

  • 4 Glasses Water
  • Fresh Juice (Carrot, Apple, Pineapple, Watermelon, Orange, Ginger)

Fruit

  • 1 Pearl Mango
  • Handful White Grapes

Supplements

  • N/A  except the natural supplements in ‘spices’ section

Food

  • 2 Eggs
  • 1 Rasher Bacon
  • 1/2 Lebanese Flat Bread
  • 3 Sprigs Flatleaf Parsley
  • 2 Mini Roma Tomatoes
  • Big Handful Baby Kale
  • 3 ” Butternut Pumpkin
  • 2 Florets Cauliflower
  • 2 Florets Broccoli
  • 1 Can Tuna Chunks in Olive Oil

Nuts & Seeds

  • 1 Brazil Nut
  • 1 tsp Hemp Seeds

Spices / Other

  • 1/2 tsp Cayenne Pepper
  • 3 tsp Asian Mayonnaise
  • 1 tsp Nori Flakes

Other Good

  • Manuka Honey on Face
  • Pure Magnesium Oil Spritz on both legs

Other Bad or Debatable

  • Cigarettes
  • 1 x Coffees (2 Tbsp Milk, 1 tsp raw sugar)
  • 2 x Coffees (2 Tbsp Milk, 1 tsp Molasses)

Tuesday 11th Feb 2014

Blackberries Watermelon Pineapple Grapes

Chickpea Roti, Sweet Potato, Red Cabbage

Weather Check: Warm 28°C, lots of smoke from all the fires
Mood Check: Happy, Calm, Relaxed
Sleep Check: 7 Hours
Activities: Facebook check, reading health articles online, breakfast, researching chemicals & toxins, gathering list of skin ingredients for fun, made my own spirulina face mask, late lunch / early dinner perhaps? (6pm), walk around the neighbourhood with my nephew on his new bike, 10 min tv time with sister, trying to restore backups & scour through databases to different domains (ugh), fixed a client website, still figuring out how to fix my own.

Breakfast

Blackberries, Watermelon, Pineapple, Grapes
Blackberries, Watermelon, Pineapple, Grapes
Blackberries, Watermelon, Pineapple, Grapes
Blackberries, Watermelon, Pineapple, Grapes
Blackberries, Watermelon, Pineapple, Grapes
Blackberries, Watermelon, Pineapple, Grapes Close-up

Late Lunch / Early Dinner ?

Veggie Chickpea Taco Salad
Veggie Chickpea Taco Salad

 

Liquid

  • 6 Glasses Water

Fruit

  • 16 Blackberries
  • 3″ Watermelon
  • 3″ Pineapple
  • 3 Handfuls White Grapes
  • 8 Dates

Supplements

  • N/A except the natural supplements in ‘spices’ section

Food

  • Chickpea Roti that I turned into a “taco”
  • 2″ Butternut Pumpkin, steamed 4 mins
  • 1 Baby Roma Tomato
  • 1 Handful Baby Kale Leaves
  • 5″ Red Cabbage, steamed
  • 1 big Floret Cauliflower, steamed 4 mins
  • 1 big Floret Broccoli, steamed 4 mins
  • 3 Sprigs Flatleaf Parsley
  • 1 Spring Onion
  • 2 Garlic Cloves, steamed 4 mins

Nuts & Seeds

  • 1 Brazil Nut
  • 2 Walnuts, crumbled
  • Pinch Almond Flakes
  • Pinch Sunflower Seeds
  • Pinch Pumpkin Seeds

Spices / Other

  • 1 tsp Nori Flakes
  • 2 tsp Apple Cider Vinegar
  • 1 Tbsp Balsamic Vinegar
  • 3 tsp Flaxseed Oil

Other Good

  • Spirulina Face Mask Concoction
  • Pure Magnesium Oil Spritz on both legs
  • Coconut Oil, Castor Oil, & Vitamin C on face

Other Bad or Debatable

  • Cigarettes
  • 2 x Coffees (2 Tbsp Milk, 1 tsp raw sugar)

Wednesday 12th Feb 2014
(Junk Food day)

Freshly Squeezed Juice
Weather Check: Warm & Smoky 30°C
Mood Check: Happy, Calm, Focused
Sleep Check: 5.5 Hours
Activities: Facebook check, reading health blogs, juicing, cleaning, spirulina mask again, facebook, blog posts, brainsync browsing & listening, youtube, returning DVD (which is where McDonalds came into their game plan…dvd shop is next door to McD), eating down at the park, fixing website, tweaking website, more cleaning, more tweaking, more youtube. Hmm.. eat junk and get nothing done. Youtube again (watching documentaries.. so many open and not enough time to watch them all), 

Breakfast

Juice Ingredients
Watermelon Lemon Carrots Apples Parsley Ginger Cucumber Pineapple
Juice
Watermelon Lemon Carrots Apples Parsley Ginger Cucumber Pineapple
Juice
Watermelon Lemon Carrots Apples Parsley Ginger Cucumber Pineapple

 

Lunch

 Grilled Chicken Wrap, Fries, & 3 Macaroni Snacks (no photo)
Totally wish I wasn’t recording my food diary right now lol.
All except the wrap were gross. Actually, even the chicken in the wrap was a bit gross today too.

McD Grilled Chicken Aioli Wrap
McD Grilled Chicken Aioli Wrap
McD Small Fries
McD Small Fries
McD Macaroni Snacks
McD Macaroni Snacks

Dinner

Indian Butter Chicken Curry & Rice
(from the Inlaws) … (no photo)

Butter Chicken Rice
About 1/4 of something that looks like this. [Photo Source: http://taste.com.au]

Liquid

  • 6 Glasses Water
  • 2 Fresh Juices (Watermelon, 1/2 Lemon with Peel, Carrots, Apples, Parsley, Ginger, Cucumber, Pineapple.

Fruit

  • 10 Blackberries
  • 8 Dates

Supplements

  • 1 Probiotic

Food

  • Chicken Wrap
  • Small Fries
  • 3 Macaroni Snacks
  • Butter Chicken Indian Curry
  • 1/2 cup White Rice

Nuts & Seeds

  • 2 Brazil Nuts

Spices / Other

  • N/A except whatever was in the Indian Curry

Other Good

  • Spirulina Face Mask Concoction again
  • Pure Magnesium Oil Spritz on back of both legs
  • Coconut Oil, Castor Oil, & Vitamin C on face

Other Bad or Debatable

  • Cigarettes
  • 4 x Coffees (2 Tbsp Milk, 1 tsp raw sugar)
  • McDonalds
  • Indian Curry 
  • Rice



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References[+]

Penny... on Health
Penny... on Health

Truth-seeker, ever-questioning, ever-learning, ever-researching, ever delving further and deeper, ever trying to 'figure it out'. This site is a legacy of sorts, a place to collect thoughts, notes, book summaries, & random points of interests.

DISCLAIMER: The information on this website is not medical science or medical advice. I do not have any medical training aside from my own research and interest in this area. The information I publish is not intended to diagnose, treat, cure or prevent any disease, disorder, pain, injury, deformity, or physical or mental condition. I just report my own results, understanding & research.

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